B 9,10,11,12 JJ20TS
Author
Andy Noise
Length
4 Weeks
Typical Week
2 Walk, 5 Run
Longest Workout
20 miles
Plan Specs
running
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Stats
Training Load By Week
Average Weekly Training Hours: 05:49
Average Weekly Breakdown
Sample Day 1
1:00:00
80TSS
EP 60
Sample Day 2
1:04:00
94.7TSS
EP 10 / IP 4 x 8 / EP 10
Sample Day 3
1:20:00
106.7TSS
EP 80
Sample Day 4
1:00:00
80TSS
WALK 60
Sample Day 5
0:55:00
73.3TSS
EP 55
Do 5 x 30 second strides in the middle of this EP run.
30 seconds at 5k pace with 60 to 90 seconds at EP as recovery.
Sample Day 6
16mi
EP 16
16 miles easy and if you feel good at 13 miles you can speed up a bit in the last miles.
Sample Day 7
1:30:00
120TSS
WALK 90